Hold the dumbbells by your side, as you lift, slightly rotate your palm to face forward. Keep the elbow close to your body as you curl the dumbbell up toward your shoulders. Squeeze your biceps at the top of the movement then slowly return to starting position.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-40+lbs
Up Next in WEEK 4 DAY 4: UPPER BODY
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TRICEP EXTENSIONS (3x15)
Sit tall on a bench with feet flat on the floor. Hold one dumbbell with both hands and press it overhead until arms are fully extended. Keeping your elbows close to your ears, slowly bend at the elbows to lower the dumbbell behind your head. Press the weight back up to the starting position, enga...
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SUPERSET: 3X 10 SKULL CRUSHERS + 10 W...
Complete both exercises back to back, with a quick rest after before starting the superset again, 3 rounds total!
Weight Recommendations:
Beginner: 5-10lb
Intermediate: 15-30lb
Advanced: 35-45lb
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